1. Fasting & Nutrition Ramadan Workshop Al Huda Scarborough

2. Breaking Bad Habits Ramadan is a great time to make healthy lifestyle choices Culturally, we’ve been eating the same foods every Ramadan! Less fried foods (just don’t make them when doing Ramadan prep!) Healthier Suhoor options Healthier Iftaar options o Eating later at night

3. Importance Fasting has numerous physiological benefits and supports weight loss by giving you a chance to re-assess your meals and improve your eating patterns. Here’s the timeless hadith of our Prophet SAW regarding healthy eating habits: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” [Ibn Majah]Ibn Majah Portion control was suggested more than 1400 years ago by our beloved Prophet long before the weight loss craze began

4. Eating Disorders Fasting as a means of attaining Taqwa can even help with Binge Eating Disorder – helps to control binging throughout the day Helps with Food Addiction – fasting only allows you to eat foods at a certain time

5. Fasting can Help with Weight Loss Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn fat cells more effectively than just regular dieting. So after a day of fasting, it will be more effective if you exercise for at least 30 minutes, with a particular focus on cardio.more effective if you exercise You will be burning more body fat during fasting days versus non-fasting days, because intermittent fasting allows the body to use fat as its primary source of energy, instead of sugar But this should NOT be a permanent form of weight loss – it can jumpstart the process

6. Fasting & Digestion Fasting gives your digestive system a rest, and this can energize your metabolism to burn through calories more efficiently. If your digestion is poor, this can affect your ability to metabolize food and burn fat. Fasting can regulate your digestion and promote healthy bowel function, thus improving your metabolic function. According to some researchers, not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body including liver and kidneys

7. No Dieting! Ramadan is not a time to try out a new fad diet You may seriously injure your body/health May lead to metabolic disorders o You may see weight loss initially but your body might go into starvation mode and store up fats later on

8. 30 Day Meal Plan

9. Suhoor: A Must! Try and have PROTEIN every morning Try and have a FRUIT every morning 2 Glasses of Water Proteins delay hunger pangs and provides energy Healthy carbs and fats provide energy

10. Sources of Protein Best sources for protein: Greek Yoghurt Eggs Beans Fish Lean meats

11. Toast with Almond Butter

12. Smoothie Packets

13. Beans & Eggs

14. Breakfast Wraps

15. Smoothies

16. Healthy Fats

17. Healthy Cereal

18. Ifaar Options Dates Water Fruits Complex Carbs and Proteins to give you energy for Taraweeh Examples: Black Bean Burritos/Tacos Grilled Chapli Kabob with Salad Baked Falafel Grilled Chicken/Salmon with Quinoa Harira or Lentil Soup

19. Taste Testing! Let’s all try a smoothie Strawberry, mango, banana With Greek Yoghurt With Chia Seeds

20. Resources Amanah Fitness Productive Muslim JazakAllah khair!